Senny
08-28-09, 5:55 am
Hi guys,
Got a quick question to bounce off you, but before that a little background. Last night I was doing incline DB bench. I worked my way up through 10kg - 25kg warming up before moving onto my worksets of 27.5kg dumbbells. Now I managed to get most of the reps but as I came to my limit my right arm locked out while my left was struggling(it is my weakest side). My spotter wasn't really paying attention and my left arm started to rotate backwards while I was trying to fight it back into position. I shouted at him to take the weight but he took a few seconds to register this in which time I could hear crunching/grinding in my shoulder area.
After he took the weight my arm was tingling and was pretty much not able to be raised straight above my head. I went and got ice on it and called the workout quits, done some cardio and went home. At home I put more ice on my arm untill I went to bed and also had a few ibuprofen to kill any inflammation.
Today my arm is in more pain, it is movable through certain ranges of motion but again any fast movements or movements near above my head will cause it to tweak.
Onto my question, is there any sort of rehab I can do on my shoulder while I let for recover? Or is it better to just let it rest and take a week or so off from lifting? Shoulder dislocations are out of the question due to not being able to move above my head, will put them in when I am able to rotate my arm freely. I know it is probably a good idea to go see a doctor but last time I did that about an ache/pain they didn't really give me much info and just said rest. I think it would be better to go see a sports physio for a better assessment but that will have to wait until money becomes available.
The area where it hurts during movement is around the rear deltoid area but I think it is more a ligament issue than a muscular issue.
Any advice or insight would help greatly. Cheers lads.
Got a quick question to bounce off you, but before that a little background. Last night I was doing incline DB bench. I worked my way up through 10kg - 25kg warming up before moving onto my worksets of 27.5kg dumbbells. Now I managed to get most of the reps but as I came to my limit my right arm locked out while my left was struggling(it is my weakest side). My spotter wasn't really paying attention and my left arm started to rotate backwards while I was trying to fight it back into position. I shouted at him to take the weight but he took a few seconds to register this in which time I could hear crunching/grinding in my shoulder area.
After he took the weight my arm was tingling and was pretty much not able to be raised straight above my head. I went and got ice on it and called the workout quits, done some cardio and went home. At home I put more ice on my arm untill I went to bed and also had a few ibuprofen to kill any inflammation.
Today my arm is in more pain, it is movable through certain ranges of motion but again any fast movements or movements near above my head will cause it to tweak.
Onto my question, is there any sort of rehab I can do on my shoulder while I let for recover? Or is it better to just let it rest and take a week or so off from lifting? Shoulder dislocations are out of the question due to not being able to move above my head, will put them in when I am able to rotate my arm freely. I know it is probably a good idea to go see a doctor but last time I did that about an ache/pain they didn't really give me much info and just said rest. I think it would be better to go see a sports physio for a better assessment but that will have to wait until money becomes available.
The area where it hurts during movement is around the rear deltoid area but I think it is more a ligament issue than a muscular issue.
Any advice or insight would help greatly. Cheers lads.